Holiday Workout

Part 1 On The 3:00 x 4 Sets: 4 Front Squats + 8 Back Squats Barbell: 55% of 1RM Back Squat Part 2 5 Rounds 12 Push Press/DB 20 Alt DB Snatches/KBS Time Cap: 15 mins

Part 1 On The 3:00 x 4 Sets: 4 Close-Grip Bench Press + 8 Bench Press Barbell: 55% of 1RM Bench Press Part 2 For Time 25 Strict Pull-ups/Ring Row 1000M Bike/450M Row/360M Ski/2.5 Min 50 DB Bench Press/Floor 1000M Bike/450M Row/360M Ski/2.5 Min 25 Strict Pull-ups/Ring Row Time Cap: 15 mins

For Time 50 Wallballs/Goblet Squats, 15 Burpee Box Jumps/Broad Jumps - Rest 1:00 - 40 Wallballs, 15 Burpee Box Jumps - Rest 1:00 - 30 Wallballs, 15 Burpee Box Jumps - Rest 1:00 - 20 Wallballs, 15 Burpee Box Jumps - Rest 1:00 - 10 Wallballs, 15 Burpee Box Jumps Time Cap: 30 mins

Part 1 On the Minute x 6: Min 1: 6 Tuck Jumps Min 2: 3 DB Quarter Squat Jumps Part 2 On The 3:00 x 4 Sets: 4 Sumo Deadlifts + 8 Conventional Deadlifts Barbell: 55% of 1RM Deadlift Part 3 3 x AMRAP 3 21 Knee Raises/Other core 15 Hang Power Cleans/DB/KBS Remaining Time Max Cal Row/Bike/Ski *Rest 3:00 Between AMRAPs

TEAMS OF 2 10 Rounds 13 Cal Bike/19 Cal Row 10 DB Thrusters/Front Squat/Push Press 20 Skips 125M Row/275M Bike *Switch After Full Rounds *5 Rounds Each Partner

Part 1 On The 2:30 x 5 Sets 3 Close-Grip Bench Press + 6 Bench Press Barbell: 60% of 1RM Bench Press Part 2 AMRAP 10 10 Push Press/DB 20 Eye Level/Kettlebell Swings 30 Sit-ups/Other Core

4 x AMRAP 4 12 Cal Bike/17 Cal Row 10 DB Step-Back Lunges 5 Devil Press *Rest 4:00 Between AMRAPs *Pick Up Where You Left Off

Part 1 On The 2:30 x 5 Sets 3 Sumo Deadlifts + 6 Conventional Deadlifts Barbell: 60% of 1RM Deadlift Part 2 For Time 25 Box Jumps/Broad Jumps 25 Deadlifts/Hip Thrusts 50 Air Squats/25 Burpees 40 Cal Row/28 Bike 50 Air Squats/25 Burpees 25 Deadlifts/Hip Thrusts 25 Box Jumps/Broad Jumps Time Cap: 15 mins

AMRAP 18 8 Knee Raises/Other Core 16 Double DB Hang Power Snatch/Plate Hang to OH 20 Cal Bike/29 Cal Row - Rest 2:00 - AMRAP 18 4 Knee Raises/Other Core 8 Double DB Hang Power Snatch/Plate Hang to OH 10 Cal Bike/15 Cal row

Part 1 On the Minute x 6: Minute 1: 4 Back Rack Quarter Squat Jumps Minute 2: 10 Single-Leg Pogo Hops (Each Leg) Part 2 On The 2:30 x 5 Sets: 3 Front Squats + 6 Back Squats Barbell: 60% of 1RM Back Squat Part 3 10 Rounds 10-9-8-7-6-5-4-3-2-1 Front Squats/Goblet 5 Strict Pull-ups/Inverted Row/BB Row

Part 1 AMRAP 6 10 DB Deadlift 10 Box Jump 10 DB Deadlift 11 Box Jump 10 DB Deadlift 12 Box Jump ...Continue adding 1 box jump rep each round! After 6 Minutes, Rest 3 Mins, Then: AMRAP 6 10 Box Jump 10 DB Deadlift 10 Box Jump 11 DB Deadlift 10 Box Jump 12 DB Deadlift ...Continue adding 1 deadlift rep each round! Part 2 For Quality 15-12-9-6 DB Curls Bench Assisted SA DB Rows/Per Side